I gainer engcono: nezidingo ukubunjwa, izincomo ukusetshenziswa futhi kuhlangene nezinye izithasiselo

sawo esiningi Wabasaqalayo ngokuvamile ukuthi nje wangena egumbini, ungazi izimpendulo zemibuzo eminingi ebalulekile. Kanjani ukwenza umzimba ezithile? Yini Ukudla ukuthobela? Zingaki izikhathi ngesonto okudingeka uyenze? Kanti abanye abaningi ... Lesi sihloko uzobe anikelwe ukudla, okungukuthi, ezemidlalo umsoco futhi ingxenye yayo - Gainer.

Kuyini ezemidlalo umsoco? Iningi zifiki avame udidekile ngayo Ama-anabolic steroid, okuyinto ngempela kakhulu ukuthonywa uhlelo kwama-hormone ngesikhathi indoda. Nokho, empeleni akunjalo. Ezemidlalo umsoco - kuyinto ibhekwa wezokudla esiza lo msubathi kutakhela izinga ulahlekile carbohydrate and amaprotheni, okuyizinto ezidingekayo ukuze ku ukunxenxa yemisipha. Manje sizoxoxa e kabanzi Gainer - carbohydrate-amaprotheni amaphilisi njalo esetshenziswa bodybuilders futhi powerlifters "isisindo".

I gainer engcono kumele yakhiwe 60-70 amaphesenti ama-carbohydrate, futhi 20-30 amaphesenti amaprotheni. Akubalulekile ukukhomba gainer amaprotheni, ngoba in the sakamuva amaprotheni-akhawunti amaphesenti 80-90. Ngokuvamile, isisekelo gainer maltodextrin, okuyinto yakhiwa glucose molecule. Lesi sici ichaza ikhalori wokuqukethwe lelisetulu cocktail ukulungiselela kanye main umsebenzi gainer - ukwanda okusheshayo e isisindo. Nokho, kukhona omunye "kodwa." Creatine akutuseki ukuthatha endomorphs, okungukuthi, abantu nge ikhono esingokwemvelo ukudayela esisindo futhi athambekele ukugcwala okusheshayo okunamafutha imali. Ngakho abagijimi kangcono ukusebenzisa amaprotheni namanye izithasiselo (BCAA, glutamine, creatine). Sebenzisa-ke kufanele kube ngemva Amazing, uma uvula "amaprotheni-carbohydrate iwindi". Okungenzeka naphambi ukuqeqeshwa, ukuze ahlinzeke umzimba ne amandla, ie carbohydrate.

I gainer kangcono imisipha setha okufushane BB.com - "Cyto Gainer" kusukela CytoSport inkampani. Nokho, ethandwa ezinye abakhiqizi: Optimum, Dymatize, MuscleTech nezinye brand owaziwa. Namuhla, ukhathazeke yokufuna akudingekile, ngoba manje emakethe imelelwa ezihlukahlukene kakhulu ezingenzeka ezibhekwa ezahlukene ezemidlalo umsoco. Ezenze inzuzo eziphezulu ngeke isukela ukubaluleka ruble angu 2.5 kg 1200 kuya 1700.

Kulabo angase abe nezinkinga zemali, kukhona ukuthi kungenzeka ukuthenga gainer ngesisindo. Kulokhu, ngoba esilinganayo ungathenga kakade 5-6 Kilos ukuthi uzovuma, kuba inzuzo kakhulu. Nokho, kukhona eyodwa ethile: njengoba umthetho, e Gainer enjalo sehliselwe isilinganiso esiphansi amavithamini nemaphesenti amaprotheni ingeqi angu-20. Ngakho-ke, i-gainer engcono - uphawu. Kodwa ukusetshenziswa ithengiswe ngesilinganiso hhayi makaqhubeke elinde imiphumela oyifunayo.

Gainer umsubathi ewusizo phakathi isisindo isethi kuphela. On the "omiswe" kuyingozi kakhulu ngoba kwandisa amathuba idiphozithi yanoma okunamafutha amaseli bodybuilders okufanele ulahlekelwe. Njengoba kushiwo ngenhla, gainer engcono kumele yakhiwe mayelana 20-30 amagremu amathathu amaprotheni, futhi ngenxa yalokho, esihlanganisa ukusebenzisa kwayo ngokungenisa amaprotheni okunyakazisa, uyobe ukuqinisekisa ukusebenza kahle eliphezulu kakhulu ezemidlalo umsoco. Ukuphumelela uxhumano ezifana ngenhlanhla uye sekukaningi kungase kutholakale ngokwesayensi. Kodwa ngaso sonke isikhathi kufanele bazi uma sekufanele uzibambe. Uma sihlanganise ezemidlalo umsoco, the gainer ukuze uyiswe 1 isikhathi, futhi amaprotheni izikhathi 1-2, kuye ngezidingo zomzimba wakho rate umzimba.